{"id":2339,"date":"2023-01-23T11:40:03","date_gmt":"2023-01-23T11:40:03","guid":{"rendered":"https:\/\/www.kayawell.com\/blog\/?p=2339"},"modified":"2024-11-07T15:31:19","modified_gmt":"2024-11-07T15:31:19","slug":"7-holistic-weight-loss-tips-approved-by-personal-trainers","status":"publish","type":"post","link":"https:\/\/www.kayawell.com\/blog\/7-holistic-weight-loss-tips-approved-by-personal-trainers","title":{"rendered":"7 Holistic Weight Loss Tips Approved by Personal Trainers"},"content":{"rendered":"\n<p>Losing weight, exercising more, and eating healthier are three of the most common new year resolutions, and 2023 is no different. This isn\u00e2\u20ac\u2122t surprising, considering the growing health consciousness across all generations, particularly Gen Z. If you\u00e2\u20ac\u2122re aiming for the same this year, you may have already looked into various ways to shed those extra pounds. Before you decide, make sure you take a holistic approach to ensure not only the effectiveness but also the sustainability of your <strong><a href=\"https:\/\/www.kayawell.com\/blog\/how-to-lose-weight-in-just-a-week\" target=\"_blank\" rel=\"noopener\" title=\"\">weight loss<\/a><\/strong> program.<\/p>\n\n\n\n<p>Want to know what experts have to say?<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\r\n<div class=\"ez-toc-title-container\">\r\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\r\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\r\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.kayawell.com\/blog\/7-holistic-weight-loss-tips-approved-by-personal-trainers\/#7_Holistic_Weight_Loss_Tips\" title=\"7 Holistic Weight Loss Tips\">7 Holistic Weight Loss Tips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.kayawell.com\/blog\/7-holistic-weight-loss-tips-approved-by-personal-trainers\/#Get_Help_from_Professionals\" title=\"Get Help from Professionals\">Get Help from Professionals<\/a><\/li><\/ul><\/nav><\/div>\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Holistic_Weight_Loss_Tips\"><\/span><strong>7 Holistic Weight Loss Tips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Here are <strong>seven holistic weight loss tips<\/strong> that <a href=\"https:\/\/embodyfitness.ae\/\" target=\"_blank\" rel=\"noopener\" title=\"\"><strong>professional trainers in Dubai<\/strong><\/a> approve:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Stick to Whole, Single-Ingredient Foods<\/strong><\/h3>\n\n\n\n<p>Many weight loss regimens often leave you feeling unsatisfied and deprived, mainly because they focus on limiting the amount of food you eat. But did you know that holistic weight loss begins with <strong>choosing the right food<\/strong>?<\/p>\n\n\n\n<p>According to experts, you need to ensure your meals comprise whole foods or those that barely undergo any processing.<\/p>\n\n\n\n<p>Whole, single-ingredient foods can also fill you up faster than processed food, making it easier for you to stay within the healthy calorie limit. They also contain less added sugar and fats and more essential nutrients.<\/p>\n\n\n\n<p>Here are some examples of single-ingredient whole foods:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beans<\/li>\n\n\n\n<li>Nuts<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Whole grains (e.g., brown rice or oatmeal)<\/li>\n\n\n\n<li>Fruits<\/li>\n\n\n\n<li>Vegetables<\/li>\n\n\n\n<li>Shellfish<\/li>\n\n\n\n<li>Fish<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Steer Clear of Some Processed Foods<\/strong><\/h3>\n\n\n\n<p><strong>Processed foods<\/strong> are the exact opposite of whole foods. As the name implies, these provisions undergo treatment to make them last longer on the shelves or taste better.<\/p>\n\n\n\n<p>This type of food can be quite appealing because of its added flavours and convenience. However, it can\u00e2\u20ac\u2122t provide the same amount of nutrients as whole foods and contains unnecessarily large amounts of added sugar and fats.<\/p>\n\n\n\n<p>Among the most common examples are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Breakfast cereals<\/li>\n\n\n\n<li>Cheese<\/li>\n\n\n\n<li>Canned vegetables<\/li>\n\n\n\n<li>Microwavable or ready-to-eat meals<\/li>\n\n\n\n<li>Cakes, biscuits, and pastries<\/li>\n\n\n\n<li>Bread<\/li>\n\n\n\n<li>Savoury snacks (e.g., sausage rolls and crisps)<\/li>\n\n\n\n<li>Meat products (e.g., ham, bacon, sausage, salami, and pate)<\/li>\n<\/ul>\n\n\n\n<p>Of course, you have to remember that <strong>not all processed foods should be avoided<\/strong>. Some, like milk, require processing to ensure safe consumption. Others can only be suitable for preparing food after processing, like sesame and <strong><a href=\"https:\/\/www.kayawell.com\/Food\/11-Amazing-Benefits-Of-Sunflower-Oil-immune-inflammatory-and-infections-skin-care\" target=\"_blank\" rel=\"noopener\" title=\"\">sunflower oil<\/a><\/strong>.<\/p>\n\n\n\n<p>The key is to <strong>pick your processed foods wisely<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Stay Hydrated<\/strong><\/h3>\n\n\n\n<p>Did you know that drinking water can also help promote weight loss?<\/p>\n\n\n\n<p>According to studies, consuming half a litre of water can boost calorie burning by as much as 30 per cent within an hour after drinking.<\/p>\n\n\n\n<p>On top of that, drinking before meals can also help make you feel full faster, leading to less calorie intake. This is particularly helpful for middle-aged and older people.<\/p>\n\n\n\n<p>Of course, this still depends on the fluid you drink. <strong>Water is the ultimate beverage <\/strong>recommended by medical professionals and personal trainers as it replaces other drinks containing high calories.<\/p>\n\n\n\n<p>These so-called <strong>liquid calories<\/strong> from fruit juices, chocolate milk, energy drinks, and sugary soft drinks are not recommended for various reasons:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They increase the risk of obesity, especially among children.<\/li>\n\n\n\n<li>The brain doesn\u00e2\u20ac\u2122t process them the same way they do solid calories, which means you end up adding them on top of everything else you consume.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Avoid Skipping Meals<\/strong><\/h3>\n\n\n\n<p>Some people think they can reduce their weight fast if they skip one or more meals. However, this results in something else entirely.<\/p>\n\n\n\n<p>You see, the human body is designed to adjust to extreme situations to stay alive. If you keep yours from getting the calories that fuel it, it will go into overdrive and adjust to survive.<\/p>\n\n\n\n<p>When you deprive yourself like this, you\u00e2\u20ac\u2122re only causing your body to crave more of the energy-dense foods. In the end, you\u00e2\u20ac\u2122ll just be eating more than you should.<\/p>\n\n\n\n<p>Because of this, personal trainers and <a href=\"https:\/\/www.mediclinic.ae\/en\/corporate\/services-and-specialities\/dietetics.html\" target=\"_blank\" rel=\"noopener\" title=\"\"><strong>nutrition and dietetics<\/strong><\/a> experts recommend eating on time. Some recommend a <strong>four-hour interval in between snacks and meals<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Try Intermittent Fasting<\/strong><\/h3>\n\n\n\n<p>Among all the trendy dietary regimens that emerged during recent years, intermittent fasting is the most promising.<\/p>\n\n\n\n<p>For one, intermittent fasting doesn\u00e2\u20ac\u2122t limit how much you consume, force you to skip meals, or even dictate what you should and shouldn\u00e2\u20ac\u2122t eat. Instead, it lets you follow a different eating schedule.<\/p>\n\n\n\n<p>This eating pattern entails <strong>daily fasting for 16 hours daily or 24 hours twice per week<\/strong>.<\/p>\n\n\n\n<p>Variations of intermittent fasting have emerged since it was first introduced, but the most popular ones are as follows:<\/p>\n\n\n\n<p><strong>The 16\/8 Method<\/strong><\/p>\n\n\n\n<p>Sometimes referred to as the Leangains protocol, this method involves restricting eating hours within eight hours daily (e.g., 1 to 9 p.m.), leaving the remaining 16 hours for fasting.<\/p>\n\n\n\n<p><strong>Eat-Stop-Eat<\/strong><\/p>\n\n\n\n<p>This eating pattern entails fasting for 24 hours once or twice every week. The most common way of implementing this is by not eating anything between dinner on the first day until dinner the following day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Choose Exercises Wisely and Stick to a Schedule<\/strong><\/h3>\n\n\n\n<p>Besides your diet and eating patterns, you should also be mindful of how you burn the calories you consume. Having regular <strong><a href=\"https:\/\/www.kayawell.com\/blog\/top-10-workout-tips-for-beginners-how-to-maintain-fitness\" target=\"_blank\" rel=\"noopener\" title=\"\">physical activity<\/a><\/strong> is important, but you must choose the right exercise for your specific fitness goals.<\/p>\n\n\n\n<p>If you\u00e2\u20ac\u2122re on a diet, experts recommend adding resistance exercises to your daily workouts. This way, you can <strong>prevent muscle mass loss<\/strong> that often accompanies a restrictive diet.<\/p>\n\n\n\n<p>Muscle mass loss can cause your body to burn fewer calories than before, which renders your workouts less effective in the long run.<\/p>\n\n\n\n<p>On top of that, you should also ensure that you follow a strict and consistent exercise schedule. This has been proven to maintain weight loss successfully.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Get Feedback<\/strong><\/h3>\n\n\n\n<p><strong>Staying motivated<\/strong> is one of the most significant challenges in weight loss. To make sure you don\u00e2\u20ac\u2122t lose sight of your goals, seek help from someone who\u00e2\u20ac\u2122s ready and willing to provide feedback on your progress.<\/p>\n\n\n\n<p>Having someone check on you will help <strong>you stay on track of your goals <\/strong>and remind you of the reasons you\u00e2\u20ac\u2122re undergoing the weight loss program in the first place. Plus, it\u00e2\u20ac\u2122s easier to stay disciplined when you\u00e2\u20ac\u2122re not the only one who knows that you\u00e2\u20ac\u2122re supposed to be doing (or not doing).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Get_Help_from_Professionals\"><\/span><strong>Get Help from Professionals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Personal trainers provide much-needed guidance through weight loss.<\/p>\n\n\n\n<p>They do this by giving you custom-tailored diet and workout plans, offering their expert knowledge from years of training and experience, and helping you stay accountable for your own wellbeing.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Losing weight, exercising more, and eating healthier are three of the most common new year resolutions, and 2023 is no different. This isn\u00e2\u20ac\u2122t surprising, considering the growing health consciousness across all generations, particularly Gen Z. If you\u00e2\u20ac\u2122re aiming for the same this year, you may have already looked into various ways to shed those extra [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2357,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1110],"tags":[1098],"class_list":["post-2339","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight_loss","tag-guest-post"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/posts\/2339","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/comments?post=2339"}],"version-history":[{"count":0,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/posts\/2339\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/media\/2357"}],"wp:attachment":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/media?parent=2339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/categories?post=2339"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/tags?post=2339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}